You don't have to run that long in the afternoon. Try to run in the morning, take a shower after running and don't take diet pills. Many of them have side effects, and the effect without side effects is not obvious.

I suggest you stand for 20~40 minutes after eating, which will help you lose weight.

Be sure to have dinner. You can sleep until lunch in the morning, so you don't have to eat breakfast. It is good to have a full meal at 8 or 9 o'clock.

Sleep no less than 8 hours a day.

That's how I lost weight. I lost weight in one month 15kg.

I have a friend who lost 30 pounds in two weeks. The devil loses weight. Except for dinner, breakfast is full of fruit and boiled water at noon. I suggest not, for fear of using too much.